Warm-up: Coach’s Choice
Strength/Skill: Deadlift
4 x 4 x 4 x 4
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
Tabata Deadlift Pulls
*Load a weight on the bar that you cannot lift.
*Stay engaged and pull as hard as possible against the heavy bar for 20 seconds.
*Complete for 8 rounds.
WOD: 20 Minute GAFAP
1 Lunge (25′ Out and 25′ Back)
10 Slam Balls (30/20)(20/15)
*Lunge increases by 1 out and back each time. Slam balls increase by 2 reps each time.
Stimulus/Focus: Find a steady pace and just keep moving. Each 25′ counts as one rep (must complete the length in the 20 minute time domain).
Cool Down: Tabata Ab Mat Sit Ups